20
May
MONDAY
BLK LBL Fitness Club – FITNESS / PERFORMANCE
FITNESS
Metcon (Checkmark)
10:00 EMOM
Minute 1: 200m Run
Minute 2: 10 – 20 Jumping Air Squats
-Into-
10:00 EMOM
Minute 1: 250/200m Row
Minute 2: 10 – 20 KB Swings
-Into-
10:00 EMOM
Minute 1: 200m Run
Minute 2: 10 – 20 Hand Release Push Ups
PERFORMANCE
MURPH PREP “WEEK 5” (5 Rounds for time)
5 sets (1 set every 6 minutes)
200m Run
-Into-
3 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-Into-
200m Run
*Wear a 20/14# vest.
TARGET SCORE
Target time: Sub 5:00
Time cap: 5:30